First, we start with a group dynamic warm up lead by a coach. but jumps, jumping jacks, jump rope, squats, push-ups, lunges, pull-ups. Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
Second, Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement like a squat, deadlift, pressing, bench press. If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats, muscle ups, double under.
WOD – the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
Cool down and stretching – Either as a group, or you’re allowed to stretch out on your own. This would also be the time for people who pushed too hard to go puke in a trash can and stretch their stomach muscles.
When you come in to try out your free trial, please make sure you come in a little earlier (10 min) Just so we can show you around and introduce you to your coach. Please, bring:
1. Comfortable workout clothing. You’ll be moving!
2. A refillable water bottle! We have an water refilling station.
3. Comfortable workout shoes.
Our Coach will guide you through the movements. Whether its your 1st workout ever, or one of many this week, your coach will make sure that you get an awesome workout customized for your fitness, skills and abilities. And at the end, it’ll be high fives all around.
You haven't heard of CrossFit? Let me tell you about CrossFit. CrossFit is a lifestyle in which you are prioritizing your health. The ability to do many different things at a high level of intensity.